JUST IN CASE YOU DON’T KNOW…… CHRISTINE GIRARD IS THE PROUD OWNER OF THE “SILVER MEDAL NOT BRONZE, AFTER DRUG TESTED THE OTHER ALTHLETES, FOR THE 2012 OLYPMICS AND 1 KG AWAY FROM BEING THE “GOLD”
Girard was the first Canadian female to win a medal in weightlifting when she won SILVER at the 2012 London Olympics. Wikipedia
What ever the medal we are extremly forfutante to have Christine part of our Crossfit Family!!
Warm up
- 5 inch worm with push up and opens
- 10 goulbet squats side to side
- 15 sec ball release for pecs
- 20 butt kick
- 200 m run
Mobility for chest
Strength
Bench Press x 4-6 reps tempo press down 2 up 4 counts ALTERNATE Bentover Single Arm Dumbbell or Kettlebell Row x 15-20 reps Rest 60-90 seconds
METCOM
Five rounds for time of: Row 500 Meters 10 Push-Ups OPENS 10ps AHAP walking side lunges, bar in a front rack position / Manageable weight